Want a slim and trim body? Envious of the fit body and the six-pack abs? Can you imagine a world where you can have a nice steak on your plate even when you are on a diet? Dieting is important for any physical transformation. A right diet with adequate sleep, exercise, and good health habits can give you a healthy and fit body. By following a diet chart, you can easily get rid of stubborn fat and flabby skin. One of the most popular types of diet is the keto diet. In this article, we discuss about Indian Keto Diet Plan, the benefits of the Indian Keto Diet, how to start an Indian Keto Diet, and foods for the Indian Keto Diet plan.
What is the Indian Keto Diet Plan
The Keto diet is a low-carb diet that helps in burning fats. It leads to weight loss and increased energy levels. It is also known as the ketogenic diet or low-carb diet. A Keto diet contains a lot of proteins and fats. It means it can provide considerable energy to the body. The body of the person on the keto diet gets its energy from the fats and proteins that are stored in the body instead of carbohydrates.
Benefits of the Indian Keto Diet Plan
The advantages of the keto diet are numerous but some of the awesomesauce benefits are:
1. Reduces Weight
The Keto diet helps in cutting down carb intake, which is one of the best ways to lose weight. Many studies have suggested that for weight loss, low-carb diets are twice better than low-fat diets because the former does not leave the individual hungry. Low-carb diets help in removing excess water from the body, which helps in maintaining insulin levels. This is one of the simplest and fastest ways to get rid of extra pounds.
2. Reduces Appetite
Many people give up their diet because of hunger cravings but the keto diet results in the reduction of appetite because it reduces the intake of carbs and increases the intake of protein and fats, which eventually leads to a lower calorie intake.
3. Improves Heart Health
A Keto diet helps in increasing healthy fats (HDL) and good cholesterol in our body, which helps in improving our heart health.
4. Improves Brain Functioning
A Keto diet can offer neuroprotective benefits as well, but more research is yet to be done on this. However, the keto diet can help in treating or preventing conditions like Alzheimer’s, Parkinson’s, and some sleep disorders.
Some studies also suggested that children who follow a keto diet may see a significant improvement in their cognitive thinking and alertness.
5. Lower Blood Sugar and Blood Pressure Levels
Diabetes patients can highly benefit from the keto diet because reducing carb intake can lower both blood sugar and insulin levels. Diabetes patients who follow a keto diet can see a 50% reduction in their insulin dosage within one month of following a keto diet. However, we recommend you consult your doctor before taking up the keto diet if you are diabetic.
A Keto diet can reduce the risk of developing high blood pressure, which is a major risk factor for many health diseases like heart attack, kidney failure, strokes, etc.
How to Start an Indian Keto Diet Plan
Starting an Indian Keto diet plan involves making a few key adjustments to your eating habits. Begin by understanding the principles of the Keto diet, which emphasizes high fat, moderate protein, and very low carbohydrate intake. The Keto diet restricts carbohydrate intake to less than 50 grams per day. It reduces the intake of starch, sugar, and other types of carbs to generate ketones in our body (which are produced when our body does not get enough glucose to meet the requirement). In this state of ketosis, we lose weight rapidly. But our body does not completely rely on fat for energy. Instead, it burns the fat stored in the body and uses the stored energy for various activities.
Foods for the Indian Keto Diet Plan
It is not only vegetarian foods that can reduce carbohydrate intake, but even non-vegetarian foods are also popular in the keto diet because of their rich source of protein and healthy fats. Some of the nutritious non-vegetarian foods that can be automatically included in the keto diet are:
Tuna is a type of seafood that contains a non-negligible amount of mercury. Tuna is also rich in omega-3 fatty acids which makes it a heart-friendly food. Rich in Vitamin B-complex, phosphorus, magnesium, potassium, and selenium, Tuna is the most effective choice for a non-vegetarian keto diet.
Salmon is another seafood that contains high amounts of protein and can be prepared easily. Salmon for the keto diet can promote weight loss because salmon can give the right fats to our body which in turn can increase metabolism.
Chicken is a staple food for people who are on a keto diet. Chicken is rich in vitamin B and many important minerals. They are also a good source of high-quality protein which can preserve muscle mass during a keto diet. Fresh meat with high amounts of omega-3 fats, conjugated linoleic acid, and antioxidants can lead to good cholesterol levels and is one of the healthiest choices for the Keto diet.
Including eggs in your keto diet can trigger hormones that reduce hunger cravings. Most of the nutrients in eggs are found in the yolk. Eggs are rich in antioxidants lutein and zeaxanthin which can enhance eye health. Eggs are high in cholesterol but consuming them doesn't raise blood cholesterol levels because it tends to modify the size of LDL particles which helps in reducing the risk of heart diseases.
Bacon helps in the production of electrolytes which is an important mineral for the body found in sodium. Electrolytes help our body in preventing fatigue, headaches, and cramps. So, a few strips of bacon per day will boost energy and encourage weight loss as it maximizes the body’s sodium levels.
Can I Eat Rice or Roti on the Indian Keto Diet Plan
Rice and Roti are usually avoided in a Keto diet as they are high in carbohydrates, which can quickly take you out of ketosis, a state where your body burns fat for fuel instead of carbohydrates.
Can I Eat Fruits on the Indian Keto Diet Plan
In a strict Indian Keto diet plan, fruits are typically limited or consumed in very small quantities because they contain natural sugars, primarily fructose, which can affect ketosis by raising blood sugar levels and inhibiting the body's ability to burn fat for fuel.
Is Poha Allowed in Keto
No. Since Poha is also made from flattened rice, it is typically not allowed in a Keto diet.
A keto diet has high fat (80%) and low carbs (20%). A keto diet is mostly recommended for people who are overweight and have high cholesterol levels. This diet is also prescribed for people who have diabetes. Keto diets are usually advised to be taken under medical supervision. While planning your keto diet, it is important to maintain the right proportion of fats, proteins, and carbohydrates because the wrong proportion can lead to health complications.
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